The Tabata Protocol Workout
Never heard of the Tabata Protocol Workout? Created by Izumi Tabata for Olympic speed skaters, the Tabata Protocol is simply the best supra-aerobic cardio workout every discovered.
With only 8 minutes every 3 days, you can turn your body into a fat-burning super-engine.
"The rate of increase in V02max is one of the highest ever reported."
Tabata Protocol Video Instructions:
Introduction to the Tabata Protocol
When you create an Oxygen Debt (read: heavy panting) your body has burned off all of the blood sugar (glycogen) it has and needs to replace all of that energy. It does this by burning fat. You don't want to try and burn fat WHILE you are exercising. You want to burn off CARBS as fuel when you are exercising.
Your body has 2 fuel systems, so to speak. There is Aerobic and Anaerobic.
Now, the Aerobic system uses oxygen to burn fuel, and the Anaerobic system doesn't. But one does not replace the other! What happens is you start out by burning fuel with your Aerobic energy system, and once you go past the point where there is enough oxygen in your system to provide Aerobic energy to your muscles, your Anaerobic system kicks in. Think of this as your SUPRA-AEROBIC zone.
To get there, you need to get your heart rate up past what is typically referred to as the 'Target Heart Rate Zone' using common aerobics lingo. You should use a Heart Rate Monitor to measure yourself while doing this program.
You will need to build up your endurance gradually. Therefore, you will not start out doing the Tabata Protocol Workout the way it is typically described.
The original Tabata Protocol Workout requires the following:
• 5 minutes of warm-up
• 8 intervals of 20 seconds all-out intensity exercise followed by 10 seconds of rest
• 2 minutes cool-down
If you research the Tabata Protocol online, the original study conducted at the National Institute of Fitness and Sports in Tokyo, Japan used highly-trained endurance athletes in peak physical condition. They would do 8 (or more) intervals, keeping the RPMs on the bike over 85 RPMs until they couldn't maintain that level of intensity.
WARNING: Don't try this!
You REALLY need to ease into this workout slowly, and perform it only on cardio equipment, not with weights.
You will find people doing a Tabata Protocol Workout with weights or kettle-balls or other types of resistance. Don't do this.
Your Maximum Heart Rate is normally calculated as 220 Minus Your Age (e.g. if you are 30 yrs. old, your Max. HR would be 190 BPM - Beats Per Minute). If you do the Tabata Protocol like they did it in the above study, you may see your heart rate shoot up over 200 BPM!
You need to gradually build your heart and lung capacity over time.
See the detailed instructions below for how to do this.